Exercise & Sports / Question
Published: October 19, 2001
Dear TeenHealthFX,
I am an 18-year-old male, and trying to build some muscle mass. I was just wondering how long protein stays in your system after you eat it. In other words is it more effective on an afternoon workout to eat a steak for lunch or is it better to eat it after a workout for dinner?
Signed: Protien Before Or After Workout
Dear Protien Before Or After Workout,
The simple answer to your question is that it is more effective to eat protein 1 to 2 hours after a good resistance exercise workout. Studies have shown that more protein is incorporated into muscles following exercise when compared with eating protein before. In addition, eating too much protein or any food for that matter before exercise can cause indigestion, nausea or vomiting, or otherwise adversely affect your performance. It is best to eat a light carbohydrate-rich snack 30 to 40 minutes before you exercise and make sure you drink plenty of liquids before, during, and after any strenuous exercise that causes you to sweat.
Even though the use of amino acid and protein supplements is common in many athletes, most studies fail to demonstrate much on an improvement over a well-balanced diet that includes adequate protein. These expensive products often make their way into your urine rather than muscle! Also, they have not been studied in teenagers and may be dangerous to your health.
Most athletes will get sufficient protein if they eat adequate amounts of good protein sources, which include chicken, fish, lean meat, and beans. It is helpful to eat a balanced combination of complex carbohydrates and protein. Athletes looking to increase their lean muscle mass, will generally do better by eating three to five balanced meals in addition to a few snacks that include some complex carbohydrate and protein.
For your afternoon workout, your best approach is to eat a light carbohydrate-rich snack 30 to 40 minutes before, and a well-balanced meal of complex carbohydrates and protein 1 to 2 hours afterward. Remember, don't forget the liquids. Muscles need plenty of water in order to function at maximal capacity.
Congratulations on getting into a good exercise routine and nutrition program. Keep pumping iron and eating right, and it will pay off for you Big-Time.
Signed: TeenHealthFX
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